Catch A Lift CrossFIT
Thursday, Feb 12
Workout of the Day
WARM UP 130 (Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
Thruster 4x3 (Load)
Thruster for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

GETS HEAVY FAST DON'T JUMP TOO QUICK
AMRAP 20: Chest-to-bar pull-ups, Push-ups, Pistol Squats, & Run (Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:

-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating

*After every 3 rounds, run 400 meters
Mobility for the day (Other / Text)
Mobility routine used for recovery
Friday, Feb 13
Workout of the Day
Warm up #77 (Checkbox)
3 Rounds

100m row

5 cat walks

10 Plank shoulder taps

10 sumo air squats
16 AMRAP Bike, kb swings, HSPU (Rounds + Reps)
16 Min As Many Rounds As Possible

18 Kal Bike. **** See notes for ALL options

14 KB swings

10 HSPU. "25 plate deficit
Mobility is the key (Other / Text)
5 min stretch and 15 min stretching
Saturday, Feb 14
Workout of the Day
BARRAZA (Rounds + Reps)
Complete as many rounds as possible in 18 minutes of:
- Run 200 meters
- 275/185 pound Deadlift, 9 reps
- 6 Burpee bar muscle-ups
Sunday, Feb 15
Workout of the Day
MOBILITY (Checkbox)
30 MIN MOBILITY

https://youtu.be/CmCysOVh5gA

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Village Park Barker, NY Saturday July 22, 2023 9:00 AM - 1:00 PM

Team Noorily (Staples High)

5 Willow Walk Rd Westport, CT 06880 Sunday July 23, 2023 7:30 AM - 1:00 PM